The
following information is a supplement to the
article entitled "Secret Training
Tip #374 - The Pull-Up Row - A Unique Bodyweight
Back Exercise You Can Do Almost Anywhere."
found in BetterU
News, Issue #28. This page demonstrates
a number of different versions of the exercise
that are appropriate for everyone from complete
beginners to very advanced trainers.

#1
- Standing Pull-Up Rows - Regular and Towel
Grips

This
is the best version for the complete beginner.
Simply grip onto a pole or other solid
object, place your feet near the bottom
of it and row yourself up.

For
a little extra range of motion and more
resistance, loop a towel around the
solid object and grip onto the ends.
As you pull up, squeeze your back muscles.

You
can also pull the ends of the towel
out to the sides as you pull yourself
up for an extra bit of squeeze.

#2 - Lying Pull-Up Rows

This
exercise is set up using a regular Olympic
bar set on the safety rails of a power
rack. The bar of a Smith Machine also
works quite well for this.

The
further out (or higher up) you place
your feet, the more challenging the
exercise will be.

If
you are an advanced trainer, this is
an excellent high-rep rowing exercise.

This
version of the pull-up row can also be
done with a wide grip on the bar in order
to hit a different area of the back.

#3 - One Arm Lying Pull-Up Rows

The
setup for this version is exactly the
same, the only difference being that
you'll grip the bar with only one hand.

The
balance on this one can be a bit tricky.
Your body will tilt somewhat as you
pull up because of the off-center pull
with only one arm.

This
picture demonstrates the other one-arm
grip where you also grasp the forearm
of your working arm. This makes the exercise
a little more balanced and a little easier
to do.

#3 - Free Hanging Pull-Up Rows

You
can perform this exercise on a standard
chin-up bar if you're got high enough
ceilings. If you have lower ceilings,
set the bar on the safety rails of the
power rack or use the Smith Machine
bar.

Do
a leg raise until your shins are against
the bar. Now pull yourself straight
up, keeping your legs very close to
the bar.

This
is a very challenging exercise for the
back - it uses your entire bodyweight
just like a chin-up.

This
picture shows the position when done using
a chin-up bar.

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